5 Health Tips for Hot Summer Days

European summers bring long, sunny days perfect for outdoor fun. But high temperatures can also pose health risks. As climate change leads to hotter summers, knowing how to stay healthy in the heat is more crucial than ever. Here are five essential health tips to enjoy summer safely and comfortably.

 

1. Stay Hydrated

Hydration is vital during hot days. The European Food Safety Authority recommends about 2.5 litres of fluids daily for men and 2 litres for women – more if it’s hot or you’re active.

• Water is best: Carry a bottle to remind yourself to sip throughout the day.
• Avoid sugary or alcoholic drinks: They can dehydrate you further. Alternate alcoholic drinks with water at summer gatherings.

 

2. Manage Sun Exposure

Sunlight gives you vitamin D but too much increases your skin cancer risk. Europe has some of the highest skin cancer rates globally, according to the WHO – yet most cases are preventable with proper protection.

• Use sunscreen: Apply broad-spectrum SPF 30+ regularly, especially after swimming or sweating.
• Wear protective clothing: Hats, sunglasses, and long sleeves offer extra defense.
• Seek shade: Avoid direct sun between 10 AM and 4 PM when UV rays are strongest.

 

3. Adjust Your Diet

Appetite may decrease in hot weather, but nutrition remains key.

• Eat light: Salads, fruits, and vegetables are hydrating and easy to digest.
• Avoid heavy meals: High-protein foods increase metabolic heat.
• Enjoy seasonal fruits: Watermelon, strawberries, and peaches provide hydration and antioxidants.

 

4. Exercise Smart

Stay active, but adapt your workouts to the weather.

• Schedule workouts early or late: Cooler temperatures make exercising safer.
• Stay indoors if it’s too hot: Try yoga, pilates, or indoor workouts.
• Listen to your body: Stop if you feel dizzy or overly tired – heat exhaustion is serious.

 

5. Be Allergy-Aware

Summer pollen can trigger allergies.

• Check pollen forecasts: Sites like Pollen.com help plan outdoor time.
• Keep windows closed: Use AC to keep pollen out on high-pollen days.
• See an allergist: Severe symptoms may require treatment or medication.

 

Conclusion

These health tips will help you enjoy everything summer offers without compromising your well-being. Stay cool, eat well, protect your skin, and care for your allergies. For more guidance, visit the European Centre for Disease Prevention and Control.